10:00 warm up
3x 10:00, goal 2:00/500m, 2:00.3 @21spm, 3:00 rest/recovery.
legs ran out of gas on last one

10:00 warm up
8x 1:00 max, 1:00 recovery
1:39.0, 1:42.0, 1:42.0, 1:43.0, 1:42.3, 1:42.7, 1:43.0, 1:42.0, 29-30spm, drag @ 115
…

low and easy #2, 19 spm

low and easy #1, 19spm

10:00 warm up
2x 10:00, 1:52.1, 1:51.8, 25spm
5:00 rest/recoveries

10:00 warm up
2x 4k, 2:00.3, 201.3, 22spm
4:00 rest/recoveries

10:00 warm up
4x 3:00. 1:47.1, 27spm, 3:00 recoveries
11:00 cool down

10:00 warm up
2x 10:00 @ sub 2:00 pace 22-23spm, 5:00 recovery, 10:00 cooldown

ss, 20 spm,
race pace 1:00 at 15:00, 25:00, 35:00

low and easy. Flush the legs.

misc warm up and cool down for the Sprint race

Northeast Erg Sprints, Merrimack College
4th of 15
:02 behind 2nd but :20 behind first

just keeping some blood flowing through legs. Easy 20spm with a couple rp 10's.

5:00 warm up. Pre-race shake out.
low effort ss, 20-21spm but with a 10 at race pace every 3:00 from 5:00 on.

warm up then keeping wattage above 180, 21spm avg

2:00@rp, sub 1:45 @ 15:00, 25:00, 35:00
ss recovery between

2x5k, 19-20spm
first one included warm up

10:00 warm up
2x pyramid, 4:00, 3:00, 2:00, 1:00 @20,22,24,26spm
5:00 recoveries, 5:00 cooldown

including warm up, ss @20spm
starting 15:00 did 1:00 @ 25-27spm every 5:00 then resumed ss

10:00 warm up
6x 3:00 starting at 24spm and working up to 28, 4:00 recoveries
1:51.2, 1:50.5, 1:48.0, 1:48.9, 1:48.3, 1:47.5

#3
ss, 19spm

#2
ss, 19 spm

#1
just ss, warm up included, 20spm

10:00 warm up
3x 2k, 7:50-7:54, 20-21spm
2k cool down
taking it easy on shoulder. Scratched 2k race this morning.

ss, 18-20spm
stopped before shoulder started to hurt